Bandh literally means bandhna, “to hold” downward energy. If your energy flows outside purposelessly then you can never be free from disease. This pranayam gives you a technique how to hold out flowing or downward energy (prana) inside. Actually this technique is taken from horse. If it is done properly and genuinely then one may easily get the power of horse.
Mool bandh is the contraction of certain muscles in the pelvic floor. In the female it contracts uterus and rectum or intestinal area. And in men it contracts anus and testes. Mool bandh is effective exercise for improving the dullness of organs (bladder and intestinal).
TECHNIQUE 1: Sit straight in any comfortable meditative pose or on the chair, keep the palm of the hands on the knees, eyes closed, now contract muscles of the pelvic region and hold the contraction, do not hold the breath. Repeat the exercises 10 times with maximum contraction and total relaxation.
Step2: In the step of 2 contract region of perineal/veginal for 10 to 20 second at a stretch with normal breath. Do this for 10 times. This exercise helps to reduce constipation, urinal problems and even headache also.
Note: In these above exercises may not need under supervision of yoga guru.
It can also be done by holding breath inside or outside but it should be only done under the supervision of an expert guru.
CHECKPOINT: Should not be done in case of bleeding in the rectum.
FOCUS: Relieves constipation, piles, depression. Coordination between brain and abdominal area Improves. It also controls sexual disorders and help to relieve sexual frustration, suppression of sexual energy and feeling of sexual guilt. Good for celibacy.
Step3: Even you may do this exercise during walk just like horse or animal does.  While seeing Television can be done with normal breath. It increases physical and mental stamina extremely. It best for menstrual and incontinence or overactive bladder problem.
TECHNIQUE 2: Sit in any meditative pose. Inhale deeply. Exhale and retain the breath outside. Now contract the region of perineum or vegina as possible till breath is retained outside. When not possible to retain breath outside then loose pelvic muscles first thereafter inhale breath.
Repetition: practice this for 10 to 20 times.
CHECKPOINT: Avoid doing this during high blood pressure, heart disease, any major diseases. During practice if anybody feel dizziness then stop practicing immediately and consult with master.
Another Option: above practice may also be performed with internal breath retention.
Benefit: It has a many physical, mental and spiritual benefits. It stimulates pelvic nerves and intestinal peristalsis. Help to relieve constipation, piles, fissures, and ulcers. It also beneficial in asthma and relieves depression and sexual frustration.